With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean, and deadlift to comments.
Compare to 180908.
Scaling:
This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.
Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees
♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Scroll for scaling options.
Post heaviest load for the snatch, clean and deadlift to comments.
Compare to 150311.
Related:
• The Snatch
• The Clean and Split Jerk
• The Deadlift
Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.